12 Isometrics EVERY runner should be able to do
Hopefully we can all agree than runners need to be damn strong. Tens-of-thousands of repetitions per week as you strike the ground and propel forward, supporting 2-3x your bodyweight on one leg.
The demands on structures surrounding the hips, knees & ankles are huge.
So if you're reading this right now thinking "hey, I'm a runner", then yeah... you need to be damn strong.
But how do we make sure we're as strong as possible in the gym, so that we can do what we need to do out there on our runs?
Well for starters, runners should be lifting weights 2-3x per week. Full body strength sessions, prioritising compound movements than span multiple joints and large muscle groups (think squats, hinges, presses and pulls), and sprinkling in some explosive/ plyometric work to build springy tendons & a nervous system that can send it.
But there's one category of strength training that are used amongst the best coaches and athletes in the world that I want to bring to your attention: Isometrics (or ISOs)
What are ISOs?
An isometric contraction is the contraction of a muscle without movement. So a static hold, basically.
Why are they useful?
They build strength without creating loads of fatigue.
They're a great entry-point to training if you're getting over an injury (no movement = less aggravating).
They actually reduce pain levels AFTER doing them too.
They help you target muscle groups that may otherwise be neglected in your main lifts.
They help you get strong in specific positions you may be historically weaker in.
Oh, and they're humbling
Types of ISOs
There are 2 kinds of isometrics...
1) Yielding ISOs: you'll hold a position for an extended period of time, fighting gravity to maintain composure (anywhere from 30-120 seconds)
2) Overcoming ISOs: you'll push/pull as hard as you possibly can into an immovable object. It's short but it's ridiculously intense (usually performed for reps of 3-5 seconds).
When to do them?
I'd perform the intense overcoming ISOs after a thorough warm-up, before begining power or strength work. Then I'd do the longer duration yielding ISOs towards the end of the strength session as part of your accessory work. But honestly, do them whenever you feel best.
Where to start?
I've put together a short menu of 12 ISOs I think every runner should be able to do. Start there, and let me know how you get on. (you can message me on IG, or click ‘Get in Touch’ at the top of this page).
Go train.
Michael
